10kg down & guess what? We keep on working, another client embracing the transformation process, let’s see what another 8 weeks looks like.
@jamesru78
arguably I have the best job, I get to see my clients, transform there physique week after week.

It’s been a long season for @pt.david.physique .
4 weeks till it’s over, but we will bring his absolute best to the last show of the year & some nasty condition .
this year we have achieved great things, 1st place & and overall trophy, next up is a top 6 placing at the British.

@c.t.ali.fletcher
#olympiaexpo2019
Great to see you 💪🏼💪🏼 Nicest man you could meet. One of the strongest too 😳🤯🤪. #ironaddicts Today pic on the Left I’m 190. Was 197 then cut to 180 for the #12weektransformation Challenge
Time to get back and Maintain aesthetics all year round.
Swipe Right
Was first time I met @c.t.ali.fletcher In 2016 I’m 170. (Blurring i Know)

Decided to record some of my warm up routine I’ve been doing on upper body days!
Before this i would only warm up by doing lightweight sets. So as minuscule as this looks, and it’s an important habit im forming!
Shoutout to @mighty_mel_ for sharing some of her mobility warm ups she does prior to workouts, which I’ve definitely needed to apply.
Since then, I’ve made it a point to properly warm up and stretch prior to hitting the weights. I forgot my band last night so, but I try to use that for my shoulders as well.
In addition to mobility warm up, I’ve also added the farmers walk to each time I warm up. I did this to increase my rear delt strength for injury prevention, but more importantly to help my posture.
Always nice to have some grip strength work in there too as a ninja 😉
Other things i try to incorporate is dead hangs (to stretch) with scapula retractions, which I did not record.
Do you have a mobility/ warm up routine?

.
Yesterday’s post leg session refeed was absolutely delicious thanks to @caprichogrill but more importantly I got to spend the afternoon with @renee_jayne_ @tammyjeanxo who are two seriously awesome ladies 💛💛

‘I don’t have time for the gym’ 💬
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What this really means is that you don’t prioritise the gym over the other things you do (99% of the time, I’m aware there are people who really don’t have the time/can’t get to the gym and this post isn’t aimed at those people)
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For example, if you watch TV on a night after work, you have time for the gym
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If you play games on a console, you have time for the gym
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If you go for drinks with your friends through the week, you have time for the gym
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And if you’re really pushed for time, consider waking up 1-2 hours earlier and getting a workout in before work, it doesn’t have to be super intense, you can literally swap out 135 minutes of other stuff you do in the week for 3 good workouts and that’s all you need, then you can choose to go more once you’re used to it 💯
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If you’re someone who spends all their nights in with your Mrs, I’m sure she won’t mind you leaving them for 45 minutes 😉
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Leave a Like if you found these tips helpful and follow me if you’re not already for daily fitness tips 🙌 @jackrochfit 🙌
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#gymtime#gymmotivation#gymworkout#workingoutathome#gym2019#gettothegym#fitnesshabits#ironaddicts#maketime#noexcuseswork